• Vitamins & Supplements
  • Food & Drink
  • Sports Nutrition
  • Free From
  • Natural Beauty
  • Weight Management
  • Offers
  • Summer Shop
  • The Health Hub
  • Learn more Healthbox
  • Account
Track your order Delivery & Returns Help Centre My subscriptions

Customer Service

  • Contact us
  • Site map
  • Site map
  • Store locator

About us

  • Who are we
  • Working at Holland & Barrett
  • Press releases
  • Privacy & cookie policy
  • Terms & conditions
  • Holland & Barrett More
  • Holland & Barrett International
  • Corporate Social Responsibility
  • Modern Slavery Statement

Connect with us

Store
0370 606 6606
My account
Rewards
  • Sign in
  • How do I join?
  • What are the benefits?
  • FAQs
Holland & Barrett :: the good life
  • Menu
  • Account
  • Store
  • Basket
    Search for
    • Vitamins & Supplements
    • Food & Drink
    • Sports Nutrition
    • Free From
    • Natural Beauty
    • Weight Management
    • Offers
    • The Health Hub
    • Healthbox

    Home / Conditions / Bone, Joint & Muscle Health / Back Pain / How to stretch the lower back

    woman with back pain
    woman with back pain

    How to stretch the lower back

    Got a twinge in your back? It’s probably nothing to worry about. Lower back pain is very common in the UK, and most of the time has no serious underlying cause.

    Sometimes heavy lifting or an awkward fall can be the root of the problem, but more often than not it’s just something you simply wake up with in the morning. Thankfully, simple lower back pain doesn’t usually last forever and typically disappears within a matter of weeks. Nevertheless, it’s key to stay active and keep mobile as long periods of inactivity can make the pain worse1.

    Even if you don’t suffer from back pain, regularly stretching out your lower back is a good idea as it will help improve your strength and flexibility while protecting your back from any future damage.

    Many of us spend long days working at a desk and, unfortunately, this encourages poor posture, which may lead to chronic back problems in later life. Walking, swimming and yoga are all excellent ways to safely strengthen the muscles in your back.

    If you’re after lower back stretches which you can perform easily at home, there are numerous options, many of which, when done every day, can help reduce pain in just two weeks2.

    Three stretches for your back:

    Knee rolls

    1. Lie flat on your back with a small cushion under your head and your arms stretched out to the sides. Relax your upper body.
    2. Bend your knees, keeping them together.
    3. Keeping your shoulders flat and in contact with the floor, slowly roll your knees to one side as far you comfortably can. Next, slowly roll them over to the other side.
    4. Repeat these movements 10 times.

    Press-up back extensions

    1. Lie on your front, with your upper body propped up on your elbows, forearms and the palms of your hands. Your hands should be roughly in line with your shoulders.
    2. Keep your neck straight and look towards the floor.
    3. Push down with your hands, lifting your shoulders and extending your lower back. Hold this pose for up to 10 seconds and then slowly return to your starting position.
    4. Repeat 10 times.

    Pelvic tilts

    1. Lie on your back with your knees bent and your feet flat on the floor and slightly apart. Place a small cushion beneath your head if needed.
    2. Slowly tense your abdominal muscles and flatten your lower back. At the same time, gently tilt your pelvis towards your heels until you feel your lower spine start to arch. Hold that position for a few seconds and then gradually return to your original position.
    3. Repeat up to 15 times.

    Lower back pain usually eases off within a few weeks. If there is no improvement or the pain gets worse and starts to impact your day to day life, it could be worth seeing your GP.

    Last updated: 29 April 2020

    Sources
    1 https://www.nhs.uk/conditions/back-pain/
    2 https://www.onhealth.com/content/1/exercises_low_back_pain
    3 https://www.nhs.uk/live-well/exercise/lower-back-pain-exercises/

     

    Tweet
    Follow on Instagram
    Back Pain Bone, Joint & Muscle Health

    You may also like

    Ankle strengthening exercises for you to try at home

    Article

    Ankle strengthening exercises for you to try at home

    If you have a muscle or joint problem which is affecting your ankle or your..

    READ MORE...
    14 daily back exercises

    Article

    14 daily back exercises

    Back aches and pains aren’t fun. Not only are they uncomfortable and painful, stop you..

    READ MORE...
    5 daily posture exercises

    Article

    5 daily posture exercises

    How often do you spend working away at your desk or sat down generally? Adults..

    READ MORE...

    Connect with us

    • Log in Register
    • rewards for life

    Customer service

    • Store locator
    • Contact us
    • Site feedback
    • Frequently asked questions
    • Delivery & returns
    • Site map
    • My account

    About us

    • Who we are
    • Working at Holland & Barrett
    • Press room
    • Privacy & cookie policy
    • Terms & conditions
    • Holland & Barrett More
    • Holland & Barrett International

    Brands

    • Holland & Barrett
    • Bootea
    • Dr Organic
    • Precision Engineered
    • Manuka Doctor
    • Good n Natural
    • Miaroma
    Register
    Click to verify if this website is operating legally

    Copyright © Holland & Barrett Retail Limited, 2017. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.